Friday
1/9/2026
For time
30-50-70
Air Squats
3-5-7
Wall walks
3-5-7
Farmers walk Shuttles 70#/53#; 1 shuttle = 25’ down and back
B. 3-4 sets for quality
B1. Sandbag Bearhug Hold 30-60 seconds
B2. Side plank 30 sec/side
B3. DB skull crusher x20 reps
Essentials
A. 10 minute AMRAP
Bike erg 400m or ski erg 200m
12 KB sumo deadlift high-pulls
10 PERFECT push-ups
rest 3:00
10 minute AMRAP
Run 150m
3 DB overhead shuttle walks or 3 wall walks
10 hanging knee raises
B 3 sets for quality
12-15 banded pull-aparts
12-15 seated DB bicep curls
side plank :30/side